AICR Brown Rice Pilaf with Sage, Walnuts and Dried Fruit - 4 pts

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AICR Brown Rice Pilaf with Sage, Walnuts and Dried Fruit - 4 pts

1 medium onion, chopped

1 medium stalk celery, ends trimmed and chopped

2 cups uncooked brown

rice

2 1/2 cups water

2 cups fat-free, reduced-sodium chicken or vegetable broth

1/4 cup dark raisins

1/4 cup chopped dried apricots

4 cup chopped walnuts (optional)

1 tsp. dried sage

2 Tbsp. chopped fresh sage

 

 

 

 

Spray large skillet with canola oil cooking spray. Heat skillet over

medium heat. Saute onion and celery until tender, about 5 minutes.

Add brown rice, and saute for 5 minutes. Add water, broth, raisins

and apricots; heat to boiling. Reduce heat to low, cover and simmer

until rice is tender and liquid is absorbed, about 50 minutes. Stir in

walnuts if desired, sage, salt and pepper. Transfer to serving dish.

Garnish with fresh sage and serve immediately.

 

Makes 8 servings. Per serving: 213 calories, 1 g total fat (<1 g

saturated fat), 45 g carbohydrates, 5 g protein, 4 g dietary fiber,

150 mg sodium.

 

Source: The American Institute for Cancer Research, Dec 2006 e-

Newsletter

Formatted by Chupa Babi in MC: 12.14.06

 

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